Wed 060219
CrossFit Effects - CrossFitCF: Squat Clean (3-2-2-1-1-1)CF: Metcon (Time)50 - 30 - 20reps Lunge in metres Pull up Push upOly : Push Jerk (3-2-2-1-1-1)
Tues 050119
CrossFit Effects - CrossFitCF: Back Squat (5-5-5)3 x 5 sets at 75-80%CF: Metcon (Time)Four Rounds 25 Wall Ball 7 Muscle Ups 30 Double UndersExtra: Metcon (Time)3 Rounds 14 DB Snatch 32.5 Legles Rope Climb
Mon 040219
CrossFit Effects - CrossFitCF: Metcon (Time)Three Rounds 12 HSPU 2" 9 Hang Power Clean 135lbs 3 Rope ClimbsCF: Bench Press (3-3-3)3 sets of 3 @85-90% 1 RMOLY: Snatch (1-1-1-1-1)
Sat 020219
CrossFit Effects - CrossFitPart: Metcon (Time)75 Pull ups 100 KB Swing 32kg 50 Deadlift 100kg 75 Box Jump 24" 50 Burpee Box Jump Over 24" 100 Double Unders 50 HSPU 75 Ring Dip 100 Push Ups
Fri 010219
CrossFit Effects - CrossFitCF: Snatch Balance (3-2-2-1-1-1)CF: Metcon (AMRAP - Rounds and Reps)20 min EMOM 3 Snatch 135lbs 5 OHSOly: Snatch (1-1-1-1-1-1)
Thu 310119
CrossFit Effects - CrossFitCF: Clean and Jerk (1-1-1-1-1)Extra: Metcon (Time)15-12-9 DB Thrusters 32.5kg Muscle upCF: Deadlift (3-2-2-1-1-1)